isometric holds/ static holds

[chico]

What you guys think about the benefits of static holds, the kind of exercises that gymnast do. I do carptenter work during the summer and it seems that most real life strength actions require more holds. Most of my work with the exception of hammering and demolition consists of holding. Whether holding up sheetrock, holding up drill, holding wood to cut ect.. I dont know if it is good for the muscles or not.

Maybe a good addition to kettlebell exercises. What do you guys think?

[charleslong]

I do isometrics and have greatly benefited from it. A lot of the old time performing strongmen used isometrics almost exclusively like Alexander Zass (the Amazing Samson). While chained up as a POW he started doing isometrics by pulling on the chains and the bars in his cell. He eventually got strong enough to actually break the chains and bend the bars and he escaped. It can be a good method to supplement your exercise  with. Your body does need movement also so I wouldn't do them exclusively.

Research has shown that and isometric hold will generate strength in that position plus 10-12 degrees (I think) in either direction of that. So if you were to do an isometric bicep curl type hold, do it in 3 or 4 different positions along the plane of movement to cover all your bases. Also, isos can cause a big spike in blood pressure and this is usually because people hold their breath when doing them. Try following this breathing pattern when doing an isometric hold: breathe in for the count of 4 while increasing pressure to your maximum hold, slowly exhale for 7-12 seconds, then inhale again for the count of 4 as you release the pressure during that 4 count inhale. This has been shown to prevent large spikes in blood pressure while doing isos. But under no circumstances should you hold your breath while doing them.

Charles

[chico]

thanks charles, that was some good input. i am new to the whole isometric holds in exercise, i was wondering if there is increased risk of injury with holds(muscle strain etc..). i am going to try and include the iron cross into my routine. thats a killer for the shoulders and back.

[ChenZhen]

chico, i don't know about your current fitness level but be carefull with the iron cross!

i love doing some isometric holds, when i don't have access to my kbs they are a staple of my training. if you have some pushup bars you can do things like l-sits, handstands,...

here's a video of me doing some things,i think it's very healthy for the shoulders because these exercises put them through the whole range of motion:

http://www.youtube.com/watch?v=-0IKzA3YRSc

good luck!

[chico]

thats some stength bro. i can do the Lsits  and stuff but have trouble keeping my balance during the handstand. thats some balance you have. how often do you train like that compared to kettlebells.

[ChenZhen]

thanks chico!

at the moment i don't do these things because i'm concentrating on my kettlebells and they give me enough strength to do these things without practicing.
nevertheless a few months ago i had a bad hip and didn't do any kb work, only pull ups and those l-sits and handstands in "gtg" fashion spread throughout the day. i still do daily handstand walking whenever i fell like :-)

good luck!